Jagora don Samun Kuna Da Game Game da Carbohydrates
Ana samun 'yan carbohydrates a wasu nau'o'in abinci - abinci (gurasa, hatsi, taliya),' ya'yan itace, madara, yogurt, legumes (wake), kayan lambu starchy (wake, masara, dankali) da kuma abincin sugary. Carbohydrates shine ainihin tushen makamashi. A lokacin da aka haye, carbohydrates samu metabolized kuma juya zuwa glucose (sugar) a cikin kimanin minti 90 na ingestion.
Carbohydrates suna da matukar muhimmanci na gina jiki don saka idanu lokacin da kake da ciwon sukari saboda waɗannan su ne irin abincin da ke ƙara yawan sugars.
Ga mutanen da ke da ciwon sukari, an ba da shawarar cewa ku ci abinci maras yalwa. Ƙungiyar Ciwon Abun Harkokin Ciwon daji na Amurka ya ba da shawarar kulawa da kayan carbohydrate ko ta hanyar kididdigar carbohydrate ko ƙididdigar ƙwarewa ya kasance babban mahimmanci wajen samun glycemic control. Wasu mutane suna amfana daga cin abinci maras amfani da carbohydrate - tattauna tare da Dietitian Dattijai ko Certified Diabetes Educator yadda yawancin carbohydrates ya kamata ka yi da abincin kuma abin da irin cin abinci ke aiki mafi kyau a gare ka. Idan ka yanke shawarar za ka so ka fara fahimtar kanka tare da kididdigar carbohydrate zaka iya farawa a nan:
Sanin Kan Kanada tare da Sassan Carbohydrate
Ana samun 'ya'yan carbohydrates a cikin' ya'yan itace (gurasa, gurasa, hatsi) 'ya'yan itace, madara, yogurt, legumes (wake), kayan lambu mai sitaci, da kuma abincin sugary. Wasu abinci sun hada da carbohydrate, furotin, da mai - irin waɗannan abinci ana kiran hade abinci.
Alal misali, madara ya ƙunshi 15 g na carbohydrates da kofin 1o 8oz, amma kuma ya ƙunshi furotin da mai. Legumes ko wake shine babban tushen furotin, amma suna dauke da carbohydrate. Abincin da ya ƙunshi kaɗan zuwa babu carbohydrate sune sunadarai - kifi, kaza, qwai da cuku, kayan mai - man fetur, zaituni da kayan lambu marasa tsirrai - alayyafo, broccoli, barkono, eggplant, farin kabeji (da dai sauransu).
Idan kuna kididdigar gwargwadon carbohydrates za ku so ku dubi wadataccen abinci - musamman wadanda ba tare da alamu ba. Da ke ƙasa akwai albarkatu masu yawa na carbohydrate:
Ayyuka guda biyar da kuke buƙata don ciwon sukari
Ciwon ƙwayar Carbohydrate na Ciwon sukari
Kowace Abinci Kana Bukata Ka Yi Dama da Ciwon sukari
Ka kalli hanyoyin da aka boye na Carbohydrates
Yana da mahimmanci a koyaushe ka karanta alamomi yayin da aka lissafa carbohydrate. Sauces, condiments, da sauran sinadarai na iya ƙara carbohydrates wanda baza ku sani ba. Tushen protein ba su da wani carbohydrate sai dai idan an gurasa su, ko kuma su daɗa su. Abincin da ake ci da abinci tare da abinci mai sauƙi ba zabi mafi kyau ba ne, saboda suna yawanci a cikin adadin kuzari da mai. Sauran hanyoyin samar da carbohydrate da aka ɓoye sune abinci marar yisti, ketchup, sauya barbecue, salatin kayan salad, mai shayar da kofi, da man shanu mai tsada.
Menene ma'anar keyi don ƙaddamar da ƙwarewar da aka ƙware
Mutanen da suka kamu da ciwon sukari na da dadewa sun san game da ƙaddamar da ƙwarewa - suna iya ƙayyade cikakken aiki na carbohydrates ta hanyar "ido-ido" kuma sun san yadda wasu abinci ke shafar jini. Wata hanya mai kyau don yin amfani da gwargwadon kashi lokacin saka idanu ga carbohydrates shine yin aiki da hanyar farantin.
Hanyar farantin na iya taimaka maka ka rage yawan gwargwadon carbohydrate, wanda zai haifar da asarar nauyi kuma inganta cigaba ta jini. Manufar da ke bayan hanyar farantin ɗin tana daidaita, cin abinci mai sarrafawa. Yin amfani da gilashin tara mai inganci da kake buƙatar yin 1/2 na farantinka ba kayan lambu mai tsami , 1/4 na furotin dinka na laka da kuma 1/4 na farantinka mai hadari (game da farfajiyar hannu), mai yawan carbohydrate fiber . Hada yawancin carbohydrates zuwa 1/4 na farantinka zai iya taimakawa wajen rage yawanci ko carbohydrates, rage yawan yaduwar jini da nauyi. Mafi yawancin abincinku shine kayan lambu marasa tsirrai waxanda suke da karamar karancin ku kuma zasu iya taimaka muku don jin dadi da wadata.
Misali zai zama:
4oz na salmon salmon tare da ɗauka da sauƙi sauteed alayyafo da namomin kaza da kuma 1 kopin quinoa ko matsakaici gasa mai dadi dankalin turawa
ko
4oz na kaza da lemun tsami tare da gishiri da barkono da albasa da 1 kofin wake cannellini
ko
4oz naman farin nama turkey tsoma tare da letas, tumatir a kan dukan burodin gari da aka ba da bishiyar asparagus da salade.
Duk waɗannan abinci sun ƙunshi fiber, sunadaran sunadaran kuma suna da carbohydrate sarrafawa. Manufar ita ce kada ku taba yin carbohydrates tushe daga abincinku - maimakon wani gefen tasa.
Yi amfani da Meter don Ya shiryar da kai
Jigilar glucose na jini zai iya zama jagora ga tsari na carbohydrate. Kowane mutum ya amsa daban-daban ga wasu abinci da rabo daga carbohydrate. Alal misali, idan shirin cin abinci ya ba ka damar cin 45 g na carbohydrate a abincin dare, amma sa'o'i biyu bayan ka ci jinin jininka ko da yaushe sama da manufa fiye da watakila kana cin abinci da yawa a yayin abincin dare ko wataƙila ba ka kasance mai kididdigar carbohydrate daidai ba. . Ko kuma, a misali cewa ba ku kididdigar carbohydrates kuma jinin jinin ku masu girma ne, za ku iya amfani da na'urarku don taimaka muku wajen sanin abincin abincin da zai fi dacewa ga jiki, rabo, da kuma lokutan abincinku. Shirin abincin da aka ba ku ta hanyar likitancinku ko likitan kwararrun likitanci shine jagorantar amma za'a iya gyara ta hanyar burinku, yaduwar jini, matakin aiki, da matsayi na nauyi.
> Sources:
> Ƙungiyar Ciwon Yankakken Amirka. Ka'idojin Kula da Lafiya a Ciwon sukari - 2014. Ciwon sukari Kulawa. 2014 Jan; 37 Samar 1: S14-80.